Health & Wellness Newsletter by Advanced Rehabilitation, Inc.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y
NEW VIRTUAL FORMAT FOR 2020 SCHWEIZER FEST RUN AUGUST 1ST - 8TH, 2020
The Schweizer Fest event for 2020 will be different than in years past. We all understand the importance of social distancing, but we also want to provide some sense of ‘true community’ if possible. That’s why this year, our 43rd annual race is going to be held virtually. This format allows social distancing to occur, gives our participants a chance to still complete the 2mi/6mi distances with the friends/family of their inner circle, and gives those who cannot travel to Tell City from far away, the ability to still compete. Those wanting to participate in the Schweizer Fest Virtual Run will need to register online. All participants will still receive their annual shirt when registering. Runners and walkers will be able to complete their 2mi or 6mi route anytime between August 1st and August 8th. We ask that participants submit their times via email (email address to be provided upon registration) anytime between those dates. We will compile our results and place them online. We know this is a very simple version of our annual event. There are no awards. There are no prizes.
We are not even asking our sponsors for donations - they’ve been so great to us over the years, and this is a small way for us to again thank them for their support. But we still want to offer everyone a chance to feel that same Schweizer Fest spirit that has been thriving for many years. Here’s to a safe rest of your summer - and we hope to see your results in early August.
Register online at https://www.runperrycounty.com/
Health & Wellness The Newsletter About Your Health And Caring For Your Body
ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y
IMPROVE YOUR HEALTH BY STRENGTHENING YOUR CORE
Inside: • Tips On How To Improve Your Health On Your Own • Exercise Essentials • Patient Success Spotlight • Healthy Recipe
How is your posture? Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your desk chair, or slump at your computer while you do work? When you stand for prolonged periods of time, do you notice your stomach sticking out a bit? These are all signs of core muscle weakness that can affect your posture and cause pain in your back or neck.
The group of muscles that make up your core help with stabilizing your body, constructing your posture, and allowing your skeleton to move properly. When any of the muscles within that group become weak, your body experiences an instability that makes it difficult for your body to function properly. As a result, you end up compensating by straining different areas of the body, most commonly the back and neck muscles. As a result, this leads to undesirable consequences, such as poor posture, fatigue, inflammation, or pain. How can I strengthen my core muscles? When you are experiencing pain, sometimes it is necessary to seek the assistance of a trained professional in the field of human movement. At Advanced Rehabilitation, our licensed physical therapists will conduct a physical evaluation to determine where the pain is rooted and what muscles must be strengthened in order to correct it. Whether you are feeling pain in your back, neck, shoulders, or legs, we will perform a thorough analysis of your posture, movement, and strength to pinpoint exactly what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed at strengthening your core, improving your posture, and alleviating your pain.
Brandi Labhart, PT
Your core muscles help you do a lot – from sitting, to walking, to doing a large number of physical activities. If your core muscles are weak, you may unknowingly be causing some damage to your body. Contact Advanced Rehabilitation today to figure out how we can help you strengthen your core muscles and improve your overall health. What exactly are the core muscles? When most people think of core muscles, they immediately think of the abdominals. However, the core is made up of much more than that! In fact, your core muscles include your abdominal, lower back, pelvic, and gluteus muscles.
Stay updated on times and dates of our beneficial workshop sessions. Check out our website for more info about our upcoming workshops!
There are also a few tips you can do on your own, either before PT treatments or in combination with them, in order to strengthen your core and relieve your pain. These include: 1. Improving your posture. Make sure to stand up frequently, at least every 30 minutes, and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing, making adjustments as needed. TIPS ON HOW TO IMPROVE YOUR HEALTH ON YOUR OWN 2 3 9 4 2
2. Avoiding injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. It is important to lift with your legs, rather than your back. Our experts can show you proper body mechanics with everyday tasks. 3. Getting adequate rest and exercise. Every day takes a toll on your body, even if you don’t realize it. Sleep deprivation can actually worsen your pain tolerance and decrease your strength. Relaxing and sleeping helps your body to rejuvenate after a long day, and those hours before 12 a.m. are especially important. Exercising can help you fall asleep earlier, allowing you to wake up feeling refreshed the next day. By taking a walk for at least 30 minutes every day, you can get better sleep at night, in addition to improving your strength, flexibility, and heart health.
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it a habit to eat vegetables, fruits, and lean protein. It is also important to drink a lot of water, as dehydration can dry out your tissues. Keep a glass of water by your desk and refill it during the day so you (and your tissues) stay hydrated. 5. Getting expert help. The best solution for your back or neck pain is to restore proper movement, strength, and coordination for maximum results. At Advanced Rehabilitation our physical therapists are here to help you improve your function and relieve your pain. If you are looking to strengthen your core, relieve your pain, and improve your overall health, contact us today!
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4. Eating nutritious meals. If you are in pain, it is incredibly important to eat the right foods. A poor diet can aggravate your pain by causing further inflammation, especially when eating processed or fried foods. Instead, make
Contact a clinic nearest you today to schedule an appointment!
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VITAMIN BURST SMOOTHIE Healthy Recipe
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INGREDIENTS • 1 cup fresh orange juice • 1/2 cup milk (coconut, almond, or substitute plain or vanilla yogurt) • 1/2 cup frozen strawberries
• 1/2 cup mango • 1/2 cup pineapple • 1 tsp freshly minced ginger (or more to taste) • Optional: 1-2 tsp raw honey; a handful of fresh baby spinach; 1-2 tbsp almond butter
INSTRUCTIONS Add the ingredients to a blender and blend on high speed until completely smooth, scraping down the blender as needed. Add a drizzle of honey or extra ginger to taste, pour into glasses, and enjoy. Bursting with healing Vitamin C, this hydrating smoothie will increase the infection-fighting ability of your immune system.
fountainavenuekitchen.com/recipe/immunity-boosting-smoothie
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Did You Know You Have Direct Access To Physical Therapy?
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9 8 6 5 Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a physician referral is not needed. In the state of Indiana you have direct access to physical therapy!
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3 5 9 2 Patient Success Spotlight “I am in significantly less pain than I was before I began!” 6 http://1sudoku.com n° 222047 - Level Medium 3 2 4 1 8 4 “I just wanted to take a moment to express to you how positive my experience with ARI has been, and say a much deserved “thank you”, particularly to my Physical Therapist of Record, Cyndi Fortune. From the moment my MD diagnosed me, and wrote me a prescription for physical therapy, Cyndi has been wonderful in understanding precisely what I needed to get better and it has been very clear about how I needed to replicate the exercises she showed me. She has been positive, encouraging, and if there was something which I was having real problem doing, even if I was really trying hard to make it work, she could always find a substitute which worked better and gave me an excellent result. My stance and mobility have improved greatly, and I am in significantly less pain than I was before I began. I would not hesitate to recommend ARI and specifically Cyndi, to anyone dealing with back challenges; she has helped me very much and I am very grateful that my MD for having referred me to ARI.” - Claire R. 5 7 6 8 1 5 7 2 9 8 7 8 6 1 5 2 6 4 9 6 1 2 8 5 Sudoku Puzzle n° 26328 - Level Medium http://1sudoku.com
n° 229777 - Level Medium You have the power to choose. Just as you can fill a prescription for medication at a pharmacy of your choice, you can choose where to receive physical therapy as well. Taking care of yourself means taking charge of your healthcare, so remember that regardless of which physician you see, you have a choice when it comes to physical therapy. Physical Therapists Are The Mechanics Of Your Body! Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.” 3 9 6 4 8 2 As of July 1, 2019, Indiana has updated the law to include 42 calendar days of direct access! Come to PT without a MD order. Call ARI today! 2 8 9 3 5 3 9 6 FREE WORKSHOPS ATTENTION PAIN SUFFERERS! 7
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JULY 25TH • 9:00AM AUGUST 13TH • 6:00PM JASPER • ROTATOR CUFF & KNEE PAIN
8 AUGUST 1ST • 9:00AM AUGUST 19TH • 6:00PM TELL CITY • ROTATOR CUFF & KNEE PAIN
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The Rotator Cuff Workshops will be held Saturday, July 25th at 9am at the Jasper clinic, and Wednesday, August 19th at 6pm at the Tell City clinic. The Knee Pain Workshops will be held Saturday, August 1st at 9am at the Tell City clinic, and Thursday, August 13th at 6pm at the Jasper clinic.
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REGISTER BY CALLING:
Jasper: 812-482-7755
Tell City: 812-547-7770
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6 3 1 3 7 6 2 9 9 7 2 7 3 5 7 4 3 1 JASPER 255 West 36th Street #100 Jasper, IN, 47546
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TELL CITY 1020 11th Street #C Tell City, IN, 47586
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ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y
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Visit our website at www.arirehab.com/health-tips/workshops/ for more information on all upcoming workshops!
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ile these puzzles and find their solutions by flashing the codes below :
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